If you sometimes find it difficult to focus or retain learned information while you are studying, eating healthy foods may improve your capabilities. Most peoples’ diets lack nutrients and have excessive amounts of sugars added as well as unhealthy fat and salt. Just like the rest of your body, your brain requires appropriate nutrition to function properly and research shows that improving your food choices may boost your academic performance as well as your overall health.
Eat Meals Rather Than Snacks
The emphasis should be on eating meals instead of snacks for their energy-optimising benefits. Snacking can be unhealthy and laden with unwanted calories. It is better to opt for wholesome sandwiches, soups, and chicken, tuna or other types of high-protein salads. You can divide these foods into portions in accordance with your study breaks.
Eat High-Protein Foods
The majority of neurotransmitters in your brain are made from amino acids derived from the protein in your diet. To keep your neurotransmitter levels high, it is important to eat high-protein foods such as cheese, eggs, meat or nuts, rather than high-carbohydrate chips, cookies or fruit juice. If you get a craving for something sweet, it is preferable to get your protein from a protein-packed nutrition bar or blend a high-protein smoothie with protein powder, plain yoghurt and a small amount of fresh fruit. It is also worth knowing that the amino acid tyrosine activates the brain, so eating proteins helps raise the brain’s tyrosine levels.
Drink Plenty Of Water
It is important to keep your energy levels up by keeping well-hydrated while studying and you should be drinking at least half a litre of water every hour. Dehydration can lead to fatigue and hinder your ability to focus. Keeping your water chilled will also increase your alertness. Also, squeezing some orange into your water can help reduce anxiety and improve mood, alertness and calmness. Studies show that orange and lavender scents are effective at reducing anxiety levels.
Studying In The Evening
The time of day may determine your best food choices for studying. Fruit is known to provide the best energy for evening study periods between 7:45 and 9:45 p.m. However, although your brain requires glucose to function, sugary foods, processed carbohydrates and soft drinks can lead to blood sugar spikes followed by drops that can cause fatigue and food cravings, leaving you unable to focus. It is therefore advisable to avoid eating sweets and sugary foods at night, or when you haven’t eaten regularly as these foods are digested more quickly on an empty stomach.
So remember, a healthy body leads to a healthy mind and having a healthy mind will help you along your path towards passing important exams.